Shannon Felgner

Member of the Month: Shannon Felgner


Shannon Felgner 




Nearby Hudsonville.

Member Since:

Fall of 2016.


What do you do when you're not at CFA?

When I’m not working out at CFA, I enjoy running, indoor cycling, cooking, decorating and flower gardening. My husband (Scott) and I bought a fixer-upper on Higgins Lake in 2020; his talents were put to good use renovating and my skills were used filling the space. We now enjoy as much of the summer as possible there with our daughter (LangeLee, 10) boating, watching sunsets and relaxing around campfires.

What led you to Crossfit and CFA specifically?

Honestly, I wasn’t familiar with CrossFit before joining CFA. I joined because I was an avid runner and wanted to add strength training to my routine under the guidance of coaches. I still run, though, less than I did five years ago. I intend to get back at it and have my eye on another endurance race in the future.

When did you realize that CrossFit is right for you?

Some days I look at the board and still wonder if it is right for me. Just kidding! It really took some time for me to become all-in with CrossFit. I hope that this makes my commitment to the methodology one that will endure - like a friendship that evolved to a true love.

Do you remember your first WOD?

Sadly, I do not remember my first workout at CFA. What I DO remember in those early weeks: feeling a level of soreness that rivaled running a full marathon. It was very humbling.

What movement do you despise over everything and why?

I despise both thrusters and wall balls. They push me to my limit. I intend to spend some time doing heavier wall balls before or after class so I can become stronger and perhaps less averse.


What has been your all-time favorite moment at CFA?

My favorite movement is good-ole burpees. During 100 burpees for time - I just zone out and go. It’s like an out-of-body experience. Riley is my favorite hero WOD.

What motivates you during a tough workout?

During tough workouts, I am motivated by small, incremental goals I set for myself. For example, I’ll challenge myself to go unbroken. When I’m in a set, I’m in it. And if I break, I think, “Shit, why did I stop?” So I try to stay in it and keep going to maintain the momentum-both physically and mentally. Similarly, if it’s down to the last 15 seconds of a timed round, I think, “I can do ANYTHING for 15 seconds” or “this is where the change happens” or some other mantra to get me through. 

If you could write your own workout for a day, what would it be?
A workout I would write would definitely be heavy in cardio and “bootcampy” like my CFA roots. I would go for a combo of burpees, alternating dumbbell snatches, box jumps and kettlebell swings in a ‘rounds for time’ format. They would be rep counts that force me to go unbroken even though it pains me. You might be surprised that running is not on the list of movements, but I’d rather go for an easy three miles or so after the WOD. 

What are your goals going forward and what do you think will help you achieve them?

I have so many CrossFit goals on my list! Currently at number one: I want to hit 50 unbroken double unders, and then I want to be able to get them consistently. I’ve been working on them at home and post WOD. I can string together a dependable 15 and have gotten into the 30s. Practicing three times a week is my strategy.

What sort of changes have you seen in your body, health, and fitness or just day to day life since starting CrossFit (before/after?)


CrossFit has set in motion a collection of incredible changes and growth in my head space that are ongoing and evolving. I’ll start by saying that I have always battled an unhealthy relationship with food, exercise and body image. And I admit that I still struggle sometimes. Running had helped me in the past, but there was still a “diet mentality” living inside of me. Getting involved in a nutrition challenge at CFA enabled me to better view food as fuel. More importantly, it encouraged me to start eating like I was feeding someone I love. CrossFit also gave me a new lens for viewing myself. I was and still often am ridiculously hard on yours-truly. CrossFit has enabled me to see parts of my body which I criticized for the past thirty-some years with an entirely new perspective; one that brings me happiness. That happiness isn’t because those parts are any thinner; it’s because they have purpose. For as long as I remember I have disliked my thighs. When I found CrossFit, I realized what they were for.


What would you recommend to someone who is just starting out with CrossFit?

Don’t let the white board intimidate you. The workouts. The names. The scores. The most important thing about that board is not the numbers you put up, but the simple fact that YOUR name is ON it. You’re already doing more than most people ever attempt. 


If you could have one skill or characteristic of another member at CFA what and from whom would it be? Or which other CFA member are you the most motivated by? 

Oh my gosh. I cannot choose one person but I’m going to pick out some outstanding women and the qualities I admire in them. The consistency of (fellow bootcampers) Katie and Sandi. The drive of Morgan. The even keel of Coach Kate. The strength of Anna. The authenticity (and humor) of Brooklyn. The power of Jen. The badassery of Christine. The positivity of Carlia. The heart of gold of Marie, Melinda and Mary. The solidarity of Erica and Stacy. I could go on and on.

Quick Questions

Favorite Cheat Meal: 

Nachos and an IPA.

Favorite workout song:
Oh my goodness. I’ll make you a mixtape, I mean, playlist. Sticking with the “strong women” theme I’m going with:
Holding for a Hero – Bonnie Tyler (But, be your own damn hero.), Confident – Demi Lovato, Bitch – Meredith Brooks.

Favorite place you have traveled:

Coach's comment:

Shannon has been with us quite awhile at this point. She started doing our bootcamp classes way back in 2016 and has slowly been adding in our normal classes as well. Without a doubt she is one of our most encouraging and friendly members, not to mention she is super fit!! Her cardio has always been strong but she has also been getting stronger, better at double-unders and one of the best at farmers carries. I remember when she started she would squat like three inches down on wall-balls, you should see her now! We are happy Shannon found her way to CFA and glad she has stuck around so long. Keep up the hard work Shannon! We know you will.

Drop in, Say Hi

(810) 241-2703

5241 Edgeway Dr. Suite F

Allendale, MI 49424